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It has been shown that there are significant health benefits of having at least 5 portions of a variety of fruit and vegetables every day, which is why it is important you eat enough of them.
Not only are fruit and vegetables a good source of vitamins and minerals, they are also an excellent source of dietary fibre, helping you maintain a healthy gut. Fruit and vegetables are usually low in fat and calories (provided you don’t fry them or roast them in lots of oil) which is why eating them can help you maintain a healthy weight and keep your heart healthy.
Fruit and vegetables taste delicious and there’s so much variety to choose from, so what counts as a portion?*
Some portions only count once in a day:
To get the maximum benefits, you need to eat different types of fruit and vegetables. This is because different fruit and vegetables contain different combinations of fibre, minerals and other nutrients. Aim to include a wide variety of fruit and vegetables in your 5 a day to get the most nutritional benefit.
A common question asked about your 5 a day is if potatoes count towards it. The answer to this is no. Potatoes are a starchy food and a great source of energy, fibre, B vitamins and potassium however when eaten as part of a meal, potatoes are generally used in place of other sources of starch, such as bread, pasta or rice. Because of this, they don’t count towards your 5 a day. Other vegetables that don’t count towards your 5 a day are yams, cassava and plantain as these too are usually eaten as
starchy foods. Sweet potatoes, parsnips, swedes and turnips do count towards your 5 a day because they’re usually eaten in addition to the starchy food part of the meal.
Cystitis is an inflammation of the urinary tract which, in most cases is caused by a bacterial infection, however cystitis can also be caused
by damage or irritation to the urethra and bladder. It’s a common type of urinary tract infection, found predominantly in women, and
is usually more of an annoyance than a cause for serious concern. You will normally suffer with a burning sensation when passing urine
and will want to pass water more often than normal. Mild cases will often get better by themselves within a few days.
The main symptoms of cystitis include*:
It is not always clear how the bacteria gets into the bladder to cause cystitis however things like having sex, wiping your bottom from back to front after you have been to the toilet or inserting a tampon or urinary catheter can move the bacteria. Women may get cystitis more often than men because their back passage is closer to their urethra, and their urethra is much shorter, which means bacteria may
be able to get into the bladder more easily.
If there is no improvement after 48 hours, ask our pharmacist for advice.
Our skin can tell a lot about us and our lifestyles, so it’s important for us to pay attention to our skin and what it’s saying. For example, very dry or flaky skin can be a warning sign to you that you aren’t drinking enough water, and are dehydrated. Or if you’re not getting the right amount of sleep each night, your eyelids may become especially puffy.
Are you noticing a skin rash that seems to appear most often after meals? It could very well be your body’s way of telling you that you have a gluten intolerance, if your skin is breaking out badly, it might very well have to do with the amount of stress you’re under.
Give your skin care routine a boost with our blemish-busting and pimple-preventing guide to flawless skin.
Never, ever go to bed with makeup on. No matter how exhausted you are or how late it is: Take it off. Removing your makeup can make the difference between beautiful, glowing skin or a complexion that looks dull and has clogged pores and breakouts.
Be nice to your skin when removing your makeup. The skin around your eyes is the thinnest, most delicate skin on your face so if you tug too roughly when removing your eye makeup, your skin can stretch out over time and fine lines can become more noticeable. Clean your makeup brushes! Dirty brushes and sponges harbour dirt and bacteria which can cause breakouts.
Drink plenty of water morning to night. And not just when you’re hitting the gym or you’re super thirsty (if you get to that point, you’re most likely already dehydrated). Hydration is key to keeping your skin radiant. Eight glasses is the recommended daily minimum amount.
Use a face cream and sunscreen combo every day. Even the five minutes you spend in the sun running into work each day add up, incidental exposure every day over a few years cause brown spots and fine lines to show up earlier.
Don’t pick at your skin. Leave that spot/blackhead/bump alone. As tempting as it can be, it’s more likely that you’ll drive bacteria further into the skin, making it more inflamed or add more dirt and bacteria to the area from your fingers and nails.
Exercise is important. Getting to yoga or spin class can have a positive effect on your skin as well as your mood and body, because a workout increases circulation, creating that great glow once it’s done. Working up a sweat can help lower the stress hormone cortisol, which is linked not only to skin aging but breakouts and clogged pores.
Don’t binge on junk food. If most of your calories are coming from the snack machine, your skin is going to pay the price.
Clean your phone daily. Don’t press it directly against your skin when talking either. Your phone is a breeding ground for germs.
Get a good night sleep. Put your devices down at least an hour before you tuck in. Ideally, get eight hours of sleep uninterrupted, it’s when you're hitting that deep sleep that your mind, body, and skin have time to repair. Flip your pillow over once a week and wash it every two to avoid a build-up of these pore-clogging substances.
Your eyebrows are the frame for your face. Look after your arches and they can take years off you, but get it wrong and they can change the whole shape of your face for the worse!
It can be a very tiresome and a somewhat painful task to achieve those flawless groomed results, but now that the fuller, thicker brow is leading the fashion trends, you can thankfully spend a lot less time tweezing and plucking!
Find your shape…
Your brows will have a natural start, peak and end. Finding these points is the key to creating perfect brows. Follow this simple technique to get yours just right.
A. Looking straight ahead in the mirror and using your eyebrow pencil, line it up from the corner of your eye to the edge of your nose. Your brow should begin where it meets the pencil.
B. Line up the pencil at an angle with the outer edge of your nostril and the inner edge of your iris. The peak should occur where the pencil meets the brow. Try not to arch your brows too high or they’ll look unnatural.
C. Line up the pencil from the edge of your nostril to the outer corner of your eye. Your brow should end where it meets the pencil.
The thickness of your brow is a personal choice but you should use the following factors to help determine this:
Eyes - Bigger eyes can be balanced out with thicker brows. The same theory works for thinner brows for smaller eyes. Small eyes
can be over shadowed by bushy brows.
Lips – Your eyebrow thickness should be around the same thickness as your upper lip, this will also help to balance your face. You may want to use your eyebrow pencil to mark out these points on your face and join them up so that you have a guide to work to.
Pluck out the strays…
Fill in the blanks…
With an eyebrow pencil, make light strokes in the direction that your hair grows to help fill in any sparse spots.
The eyebrow pencil shade you choose can make a big difference… colouring is everything! Here is our guide:
Hair Colour Pencil Colour
Brunette One or two shades lighter brown than your hair
Light Blonde Golden tones
Dark Blonde Taupe shades
Red Heads Warm brown tones
Using a brow comb, gently coax them into the final shape so that no hairs are poking up in the wrong direction. Applying a brow gel will help your brows stay in place all day.